Team NV trainees.
Please note.
1) If you are late for training, you are required to see me and explain your lateness.
2) Do not use your handphone during training. It is not polite and dangerous.
3) Participate in all training and lead by example. If you are a senior, you'll have to lead by example. Please reflect if you are unable to project a positive example.
- Coach
Friday, February 29, 2008
Training Conducted today (28th Feb 2008)
Dear all,
Training conducted today:
350m workout
Baton Relay Practice
- Coach
Training conducted today:
350m workout
Baton Relay Practice
- Coach
Thursday, February 28, 2008
Training held today (27th Feb 2008)
Dear all,
Training Held Today:
Diagonals/Straights Training
Strengthening
Please note that I will be checking the notebook tomorrow.
- Coach
Training Held Today:
Diagonals/Straights Training
Strengthening
Please note that I will be checking the notebook tomorrow.
- Coach
Friday, February 22, 2008
Training Conducted today (22nd Feb 2008)
Dear all,
Training conducted today:
Mileage run
Striding
Strengthening
- Coach
Training conducted today:
Mileage run
Striding
Strengthening
- Coach
Thursday, February 21, 2008
Training conducted today (20th Feb 2008)
Dear all,
Training conducted today:
Baton Relay Drills
Strengthening
- Coach
Training conducted today:
Baton Relay Drills
Strengthening
- Coach
Tuesday, February 19, 2008
Training schedule for next week (27th, 28th Feb, 1st March)
Training schedule for next week (27th, 28th Feb, 1st March)
27th Feb 2008 (Wednesday)
Time: 0730hrs
Venue: NV Sec
28th Feb 2008 (Thursday)
Time: 1530hrs
Venue: NV Sec
1st March 2008 (Sat)
Time: 0800hrs
Venue: Botanic Gardens (meet at basketball courts just beside the track at CCAB)
-Coach
27th Feb 2008 (Wednesday)
Time: 0730hrs
Venue: NV Sec
28th Feb 2008 (Thursday)
Time: 1530hrs
Venue: NV Sec
1st March 2008 (Sat)
Time: 0800hrs
Venue: Botanic Gardens (meet at basketball courts just beside the track at CCAB)
-Coach
Training conducted today (18th Feb 2008)
Dear all,
Here's the training as conducted today:
Mileage Run (5km)
Baton Drills
Strengthening
- Coach
Here's the training as conducted today:
Mileage Run (5km)
Baton Drills
Strengthening
- Coach
Sunday, February 17, 2008
Training Plan for 18th, 21st, 22nd Feb
Dear all,
The training schedule is as follows:
18th Feb 2008 (Mon)
Venue: North Vista Sec
Time: 3.15pm
21st Feb 2008 (Thurs)
Venue: North Vista Sec
Time: 3.3opm
22nd Feb 2008 (Friday) Optional Training
Venue: Hougang Stadium
Time: 4pm
- Coach
The training schedule is as follows:
18th Feb 2008 (Mon)
Venue: North Vista Sec
Time: 3.15pm
21st Feb 2008 (Thurs)
Venue: North Vista Sec
Time: 3.3opm
22nd Feb 2008 (Friday) Optional Training
Venue: Hougang Stadium
Time: 4pm
- Coach
Training held to be held on 17th Feb 2008
Dear all,
I will be conducting a Botanic Gardens Run tomorrow at 0915am. Please meet me at the track beside botanic gardens.
- Coach.
I will be conducting a Botanic Gardens Run tomorrow at 0915am. Please meet me at the track beside botanic gardens.
- Coach.
Training held today (16th Feb) at Sentosa
Dear all,
Here's the training conducted for today:
30 min warm up
Striding
400m slope workout
- Coach
Here's the training conducted for today:
30 min warm up
Striding
400m slope workout
- Coach
Thursday, February 14, 2008
Stay True to the Sport
Dear all,
I hope many of you have logged in to read my posts.
Many times, I asked myself: "Why am I running all the time?"
The answer is always clear and concise to me. It is because I am true to the sport. I understand that I am learning the art of running. One of the most difficult sport to master and practice. And it is a test for me. A lifelong challenge for me.
When I am old, I will continue to run. I run because I believe I can. And I will not hesitate to push myself as I only live 1 life. When I die, I want people to remember me not because I run, but because I loved the sport, and how I influenced so many students like you to take up the sport.
One day, when I cease to be able to run, I hope to see all of you continue to take up the sport and do what I have done. To influence the next generation and continue the sport that had begun since the beginning of mankind.
Remember. The more sweat you perspire on the hills, the easier the race will be.
- Coach.
I hope many of you have logged in to read my posts.
Many times, I asked myself: "Why am I running all the time?"
The answer is always clear and concise to me. It is because I am true to the sport. I understand that I am learning the art of running. One of the most difficult sport to master and practice. And it is a test for me. A lifelong challenge for me.
When I am old, I will continue to run. I run because I believe I can. And I will not hesitate to push myself as I only live 1 life. When I die, I want people to remember me not because I run, but because I loved the sport, and how I influenced so many students like you to take up the sport.
One day, when I cease to be able to run, I hope to see all of you continue to take up the sport and do what I have done. To influence the next generation and continue the sport that had begun since the beginning of mankind.
Remember. The more sweat you perspire on the hills, the easier the race will be.
- Coach.
Competition Time
Dear all,
Please note the following:
57th Road Relay C’ships `08 >> Saturday, 22 March `08
57th X-Country C’ships `08 >> Saturday, 12 April `08
- Coach
Please note the following:
57th Road Relay C’ships `08 >> Saturday, 22 March `08
57th X-Country C’ships `08 >> Saturday, 12 April `08
- Coach
Inter School Cross Country
Dear all,
The Inter school cross country venue had been changed to Botanic Gardens. According to info, the route is now slightly shorter. Thus, it is important that you improve in your drills, speedwork and endurance.
During PE lessons or just plain running during games, remember to practise your drills and stridings. Keep in mind of high knee lifts, full stride and extension of knees.
The terrain has some slopes but is kinder than Macritchie. Thus, I expect all of you to have confidence in the run. With our training, you'll gradually see an improvement in the timings.
Next week, training will pick up its intensity and we will train hard together. Remember: Tough times don't last, Tough people do.
- Coach
The Inter school cross country venue had been changed to Botanic Gardens. According to info, the route is now slightly shorter. Thus, it is important that you improve in your drills, speedwork and endurance.
During PE lessons or just plain running during games, remember to practise your drills and stridings. Keep in mind of high knee lifts, full stride and extension of knees.
The terrain has some slopes but is kinder than Macritchie. Thus, I expect all of you to have confidence in the run. With our training, you'll gradually see an improvement in the timings.
Next week, training will pick up its intensity and we will train hard together. Remember: Tough times don't last, Tough people do.
- Coach
Training on Sat (16th Feb 2008)
Dear all,
Please note that there are changes to the training venue this Saturday:
Venue: SENTOSA TANJONG BEACH CARPARK
Time: 0900 am
Please bring along fresh change of clothes, towel and soap. We'll be doing a workout, followed by beach fun activities.
- Coach
Please note that there are changes to the training venue this Saturday:
Venue: SENTOSA TANJONG BEACH CARPARK
Time: 0900 am
Please bring along fresh change of clothes, towel and soap. We'll be doing a workout, followed by beach fun activities.
- Coach
Tuesday, February 12, 2008
Training Conducted Today (12th Feb 2008)
Dear all,
Warm up (Baton Passing Drills)
Drills
Aqua Running Basics
- Coach
Warm up (Baton Passing Drills)
Drills
Aqua Running Basics
- Coach
Monday, February 11, 2008
Training Conducted on 11th Feb 2008
Dear All,
Training conducted today:
Baton Drills
1km workout
Strengthening
- Coach
Training conducted today:
Baton Drills
1km workout
Strengthening
- Coach
Sunday, February 10, 2008
Training Schedule for 11/12/16 Feb 2008
Dear all,
Here are the details for this week's training:
11Feb (Mon)
Time: 1530hrs
Venue: NV
12Feb (Tues)
Time: 1600hrs
Venue: Hougang Stadium
Details: Please bring along swimming attire.
17Feb (Sat)
Time: 0900hrs
Venue: Meet at Sentosa, Tanjong Beach Car park area, near the beach volleyball court.
Details: Please bring Sunblock, water, extra clothes to change.
- Coach
Here are the details for this week's training:
11Feb (Mon)
Time: 1530hrs
Venue: NV
12Feb (Tues)
Time: 1600hrs
Venue: Hougang Stadium
Details: Please bring along swimming attire.
17Feb (Sat)
Time: 0900hrs
Venue: Meet at Sentosa, Tanjong Beach Car park area, near the beach volleyball court.
Details: Please bring Sunblock, water, extra clothes to change.
- Coach
Saturday, February 9, 2008
Training time on Sun(10th Feb 2008)
Training time on Sun(10th Feb 2008)
Dear all,
I'll be conducting a workout session on 10th Feb 2008.
The details are:
Venue: Macritchie Reservoir
Time: 0730hrs
-Coach
Dear all,
I'll be conducting a workout session on 10th Feb 2008.
The details are:
Venue: Macritchie Reservoir
Time: 0730hrs
-Coach
Training conducted on Sat (9th Feb 2008)
Training conducted on Sat (9th Feb 2008)
Dear all,
Training conducted today:
Valley of Death - 2 sets of 5 reps
-Coach
Dear all,
Training conducted today:
Valley of Death - 2 sets of 5 reps
-Coach
Friday, February 8, 2008
Training time on Sat (9th Feb 2008)
Dear all,
I'll be conducting a workout session on 9th Feb 2008. The details are:
Venue: Macritchie Reservoir
Time: 0730hrs
-Coach
I'll be conducting a workout session on 9th Feb 2008. The details are:
Venue: Macritchie Reservoir
Time: 0730hrs
-Coach
Wednesday, February 6, 2008
Training Conducted today (5th Feb 2008) Tuesday
Dear all,
Today's workout:
Runner's gym
2X350m
1X700m
Strengthening
Well done for those who came down. I am happy you have made the effort to come. You'll improve in time to come.
- Coach
Today's workout:
Runner's gym
2X350m
1X700m
Strengthening
Well done for those who came down. I am happy you have made the effort to come. You'll improve in time to come.
- Coach
Monday, February 4, 2008
The quest to be a Great Athlete - A Key Idea
The athletes need to set goals and believe in themselves.
To really achieve usually means doing something that others believe is impossible.
The spirit of an athlete that is aiming for the top needs to be developed and protected from influences that could destroy it. If a potentially great athlete is always in the company of athletes with no real commitment toward a similar dream. Then problems discriminating between what everyone else is doing and what needs to be done will arise.
Strong Desire is a must.
Top athletes must be determined and committed.This should be obvious in the way they approach the hard and technical sessions.
To really achieve usually means doing something that others believe is impossible.
The spirit of an athlete that is aiming for the top needs to be developed and protected from influences that could destroy it. If a potentially great athlete is always in the company of athletes with no real commitment toward a similar dream. Then problems discriminating between what everyone else is doing and what needs to be done will arise.
Strong Desire is a must.
Top athletes must be determined and committed.This should be obvious in the way they approach the hard and technical sessions.
Self Driven Programme for Feb 5 (Tues)
Dear all,
Due to some unforseen circumstances, I am unable to be down for the training tomorrow.
As such, please follow the following programme:
Speed Workout:
Venue: Punggol Park
Programme: Slow jog to park for 12 minutes.
Stretch
Striding X 3
Drills: High Knee lift (20-3 sets) , Butt kick(20-3sets), skipping (12-3 sets)
Striding X 2
Workout: Start at 000m mark. Slow jog till 100m mark then start to run fast. 80% capacity till 200mmark. Then slow jog till 300m mark and fast striding till 400m..and so on till you return to 000m mark.
Rest 4 mins
Start again.
Slow jog for 10 mins.
Cool down.
Then Sit ups (30), Push ups (20) and back raises (20). All 3 sets.
Stretch.
- Coach
Due to some unforseen circumstances, I am unable to be down for the training tomorrow.
As such, please follow the following programme:
Speed Workout:
Venue: Punggol Park
Programme: Slow jog to park for 12 minutes.
Stretch
Striding X 3
Drills: High Knee lift (20-3 sets) , Butt kick(20-3sets), skipping (12-3 sets)
Striding X 2
Workout: Start at 000m mark. Slow jog till 100m mark then start to run fast. 80% capacity till 200mmark. Then slow jog till 300m mark and fast striding till 400m..and so on till you return to 000m mark.
Rest 4 mins
Start again.
Slow jog for 10 mins.
Cool down.
Then Sit ups (30), Push ups (20) and back raises (20). All 3 sets.
Stretch.
- Coach
Time trial on Feb 4 (Mon)
Dear all,
I was quite upset when I heard many of you did not clock a good timing this afternoon.
The best timing was 26mins. Today I just had a late night training session with my training partner, Mr Fazly. We ran 29mins for 8km.
I believe all of you can do better than what you did today. What is is that you need to do to believe in yourself? When I left early, I saw some of you smiling and laughing during the first 200m.
This should not be the way. You should be focused in your training.
It seems that most of you had given up on yourself. If you give up on yourself, no one can be able to help you.
I am very concerned now as you have not shown to be mentally strong to take up challenges. Have some faith in yourself and put some pride in your running.
As I said time and time again. We are all not born runners. We are trained to be.
Please train hard and be serious.
- Coach
I was quite upset when I heard many of you did not clock a good timing this afternoon.
The best timing was 26mins. Today I just had a late night training session with my training partner, Mr Fazly. We ran 29mins for 8km.
I believe all of you can do better than what you did today. What is is that you need to do to believe in yourself? When I left early, I saw some of you smiling and laughing during the first 200m.
This should not be the way. You should be focused in your training.
It seems that most of you had given up on yourself. If you give up on yourself, no one can be able to help you.
I am very concerned now as you have not shown to be mentally strong to take up challenges. Have some faith in yourself and put some pride in your running.
As I said time and time again. We are all not born runners. We are trained to be.
Please train hard and be serious.
- Coach
Sunday, February 3, 2008
Training Schedule for 4th, 5th and 16th Feb
Dear all,
The training schedule for this week are as follows:
4th Feb 2008
Time: 3.30pm
Venue: NV
5th Feb 2008
Time: 4pm
Venue: Hougang Stadium (bring along $1.50 and a towel)
9th Feb 2008
No training, but I'll conduct my own training. Those who wish to join me please check the schedule.
- Coach
The training schedule for this week are as follows:
4th Feb 2008
Time: 3.30pm
Venue: NV
5th Feb 2008
Time: 4pm
Venue: Hougang Stadium (bring along $1.50 and a towel)
9th Feb 2008
No training, but I'll conduct my own training. Those who wish to join me please check the schedule.
- Coach
Saturday, February 2, 2008
Time Trial Conducted on 2nd Feb 2008
Dear all,
A time trial was conducted at Macritchie Reservoir. Here are the results:
Hafiz: 14min 58s
Nicholas: 15min 02s
Ryley: 15min 36s
Jiaqi: 18min 12s
Bing Ren: Unrecorded
Weizhuang: Unrecorded
Moh Tai: DNS
Well done guys. Although this was around 3.6-3.8km, it was still a good timing. Keep it up.
- Coach
- Coach
A time trial was conducted at Macritchie Reservoir. Here are the results:
Hafiz: 14min 58s
Nicholas: 15min 02s
Ryley: 15min 36s
Jiaqi: 18min 12s
Bing Ren: Unrecorded
Weizhuang: Unrecorded
Moh Tai: DNS
Well done guys. Although this was around 3.6-3.8km, it was still a good timing. Keep it up.
- Coach
- Coach
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